GROUP WARMUP
2 sets -
5 T-Spine Opener
5 Overhead plate stretch
:20 frog stretch
5 Toe touch squat to stand
5 Goblet squats
McGill big 3
+ coach led barbell warm up
BARBELL ADVANCED COMPLEX
Every 2:00 for 12:00
1 power clean + 1 thruster + 2 push jerks
Rest :15
1 squat clean to thruster + 2 push jerk
50%
BARBELL ALTERNATE COMPLEX
Every 2:00 for 12:00
1 power position power clean + 3 push press
Rest :15
1 power position power clean + 1 front squat + 2 push press
MUSCLE GROUP REINFORCEMENT: LOWER BODY
3 sets:
5 front squats
Rest 1:00
7 each leg Kettlebell front rack split squat (2 second tempo up/down)
:20 single leg glute bridge hold
GYMNASTICS STRENGTH/STABILITY
2 sets:
:20 wall-facing handstand hold or pike hold
8 dumbbell seated strict press (2 second tempo up/down)
8 rear delt raise (2 sec up/down)
Mindset Monday - Pivoting
In last week's e-newsletter I received form Mark Sisson, he discussed the important of pivoting. A successful entrepreneur, he has had to change his marketing over time to sell his supplements: in his 40s, he was successful in creating his own healthy living show; when that was no longer working, he got into blogging in his 50s; in his 60s, he listened to his readers and started making his own mayonnaise which launch the entire Primal Kitchen line.
The act of pivoting is not ditching all past efforts and moving in a different direction. In order to pivot, you " plant one foot in the same spot and use that as a hinge to explore different angles." Essentially, use your knowledge and experience as a root and explore other options.
I think it's a good exercise to reflect on how you've pivoted; if there was a time you could have, but didn't; what pivots may be in your future? Ask yourself how you can expand and improve.
Mark also delves into his meaning of failure: you can't always succeed. "Not everything will work. This isn't just okay, it's ideal. Failure is feedback. It's how we learn. It's how we grow. ""
Wise words!
